What is Muscle Protein Synthesis and the impact on our Metabolism as we Age?
29.9.2024
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1:03:40
How can you speed it up and improve it?
Resting metabolism tends to decrease with age due to various factors, including changes in hormones, loss of muscle mass, and lifestyle factors.
However, there are strategies to help improve resting metabolism and overall metabolic health as we age:
- Regular Strength Training:
- Engage in regular resistance or strength training exercises. Building and maintaining muscle mass can increase resting metabolic rate, as muscle tissue requires more energy at rest than fat tissue.
- Protein Intake:
- Consume an adequate amount of protein to support muscle maintenance and growth. Protein has a higher thermic effect, meaning it requires more energy to digest and metabolize compared to fats and carbohydrates.
- Balanced Nutrition:
- Maintain a balanced diet that includes a variety of nutrient-dense foods. Avoid excessive calorie restriction, as this can lead to muscle loss and a decrease in resting metabolism.
- Stay Hydrated:
- Proper hydration is essential for metabolic processes. Water plays a role in many biochemical reactions, and staying well-hydrated can support overall metabolic efficiency.
- Aerobic Exercise:
- Include regular aerobic exercises, such as walking, jogging, or cycling. While strength training is crucial for muscle health, cardiovascular exercise contributes to overall fitness and can help manage weight.
- Hormone Optimization:
- Monitor and manage hormonal changes. Hormones, such as thyroid hormones, insulin, and sex hormones, play roles in metabolism. If there are concerns about hormonal imbalances, consult with a healthcare professional.
- Adequate Sleep:
- Ensure you get sufficient and quality sleep. Sleep is crucial for overall health, and inadequate sleep can negatively impact metabolic function.
- Manage Stress:
- Chronic stress can affect hormones like cortisol, which may influence metabolism. Incorporate stress management techniques such as meditation, yoga, or deep-breathing exercises.
- Maintain Healthy Body Composition:
- Aim for a healthy body composition by focusing on a combination of muscle-building exercises and fat loss, if necessary. A higher muscle-to-fat ratio contributes to a higher resting metabolic rate.
- Medical Check-ups:
- Regularly check for and manage any underlying health conditions that might impact metabolism, such as thyroid disorders or diabetes.
Read the rabbit hole blog on https://debbiepotts.net/what-is-mps-and-why-does-it-matter-for-the-aging-athlete/
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